If your butt and thighs have room for improvement (and whose don’t?), you’re in luck: Instructor Taj Harris’s butt-blasting, thigh-toning workout—based on her Rock Bottom class at Crunch New York—will give you great results fast. Do this 15-minute routine two to three times a week, and your bottom half will look better in just three weeks.
Cross-Leg Bridge
Lie down on your back with legs bent and hands and feet flat on a mat. Place your left ankle on your right knee. Keeping your right foot flat, raise your hips and squeeze your butt muscles. Gently lower your butt to the mat, then repeat. Do 15 reps with your right leg, then switch sides; that’s 1 set. Do 3 sets, resting 30 seconds between sets.
Trainer tip: To keep the pressure off your knee, keep your lifted foot flexed, pulling toes toward your knee.
Side Squats
Stand with feet hip-width apart and legs slightly bent. Clasp hands together at shoulder level and lift right knee as if you’re marching.
Keeping left leg straight, step about 3 feet to the right and slightly bend right leg. At the same time, move arms into “running” position (right arm back, left arm forward). Push up with right leg and return to knee-up position. Do 20 reps with right leg, then switch sides and repeat with left leg; that’s 1 set. Do 3 sets.
Trainer tip: To best work your butt and hips, keep your standing leg straight (but don’t lock your knee).
Side Taps
A. Lie on your right side on a mat, supporting your head with your right hand; place your left hand on the mat in front of you for balance. Keeping your right leg on the mat, bend it to 90 degrees so that your foot is behind you. Straighten your left leg and use your outer-thigh muscles to lift it to hip height.
B. Keeping your left leg straight, gently swing it forward and tap the ground in front of you with your foot. Then swing it backward and tap the ground behind you to complete 1 rep. Do 30 reps with your left leg, then switch sides and do 30 reps with your right leg; that’s 1 set. Do 3 sets.
Trainer tip: Keep your movement controlled, trying not to rock back and forth as you move your leg.
3-Point Stance
Standing with feet together and both knees slightly bent, lean over from your hips and place your fingertips on the ground in front of you. Shift your weight to your right leg and extend your left leg behind you to hip height, toes pointed down. Lift your left leg slightly higher, then raise your torso and lower your leg, tapping your left toe on the ground just behind your right foot. Do 20 reps with your left leg, then switch sides and repeat with your right leg; that’s 1 set. Do 3 sets, resting 30 seconds between sets.
Trainer tip: If you have trouble touching the ground, do the move in front of a step or yoga block so you don’t have to bend over as far.
By Taj Harris
More tips for your bottom half:
Comments (23)
wanna give it a try?
lets try these.
funny. I already do all three of these. good to know that I’m on the right track. Just a tip, too: for the bridge, do it to counts so that it’s consistent and steady. I usually do ten up and six down. It’s a lot easier than trying to guess and it also holds you accountable when you get near the end and it starts to burn.
i’m doing almost all of those exercises in my yoga class, it’works babe, he2. it’s tighten up my bootie n strengthen my legs. worth to try:)
Eva Longoria Parkers exercise.
I think this is the most wonderful site I have run across on the entire Internet!
Linda
Another great exersize routine is Pilates. Only Windsor Pilates. Try and use the exersize bands so you can obtain resistance and see the results faster.
I am looking for some good band exercises. I have bands, but not with the handles. Any good exercises for these out there?
Appreciate your input.
Any good band exercises out there. I have the type without the handles. I would appreciate your input.
I have a good feeling about them. I was sweating terribly and was exhausted after doing all of them! We’ll see the results… (I hope:))
OMGGG I LOOOOOOOVVVVEEE this workout! it made me looking super bootylicious! guys are always like,” OH MY! LOOK AT HERRR BOOOOTYYY!” ANDDDD it didnt even take 3 weeks! it took 3 DAYSSS!! OMGGGG :DDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
Anna, you’re soo inappropriate.
And it’s impossible to get it in 3 days!!
It took me 4 weeks and I still look fat and ugly!!! :(
Katie Black, I don’t know you, but I would bet $10,000 you are NOT fat OR ugly, darlin’ :)
It is, however, quite impossible for a set of resistance exercises to build a better body part in 3 days. The first 3 weeks are proprioception. If you’re doing these and you’re eating the right amounts of healthful foods, AND you’re doing your cardio (5x week, 45 min. per session at your target heart rate) you WILL begin to see some changes in a month. Get ready to go shopping for NEW JEANS!! Woo-hoo!
I have a question, does sitting on your tush a certain way damage tush muscles? Especially for long periods of the day? Does it also matter what you sit, like hard surfaces?
OMG lovvee thiss workout !!
would this work if you dont originally have one…bc i sure as heck dont right now its flat..lol or for someone who does and is just toning
African american women have natural beautiful butts life is kinda not fair, butI have tried these work out and yes it helps but is their something that keeps it loking good like if I was born that way and why is it African american women especially are porportion so nice in that area?
Can someone please demonstrate how to do these moves properly and post it on youtube?? Pleeeease :)
Whoohoo! I’m feelin the burnn.
Hey, I was just wondering if this could help with people who want to get rid of stretch marks on your butt area – or could anyone suggest a way to get rid of stretch marks??
Thanks
I was wondering the same thing as Mandy….If you get stretch marks in your butt area are they permanent or can they ever go away??
Thank you
I’m just wondering… would this work for teenagers too? Especially if they’re going through a growth spurt and are struggling with their weight. My daughter has asked me to find some weight loss options for her. Will appreicate your input. Thanks
The Ghost it is very possible for that to happen. When I work out consistently for three days I do see a difference…so it’s not impossible. And I am African Canadian..maybe it’s just good genes?..lol